What is a good time for Gut Buster?

Good times for Gut Buster depend on your fitness level: Elite athletes finish under 18:45, advanced athletes target 18:45-16:15, intermediate athletes aim for 16:15-13:30, and beginners should focus on proper form over 13:30.

What is considered a good Gut Buster time?

A good Gut Buster time for most CrossFit athletes is between 16:15-13:30 (intermediate level). Elite times are under 18:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Gut Buster?

Your Gut Buster pace should match your fitness level. Beginners should aim to finish around 13:30 with good form, while advanced athletes can target 18:45-16:15. Always prioritize proper movement over speed.

How do I scale Gut Buster?

Gut Buster can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Gut Buster work?

Gut Buster is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time 150 Sit-Ups 1000 meter Row 150 Sit-Ups

Why This Workout Is Easy

A simple workout focused on high-volume sit-ups sandwiching a 1000m row. Tests core endurance and rowing capacity.

Benchmark Times for Gut Buster

Elite: <18:45
Advanced: 18:45-16:15
Intermediate: 16:15-13:30
Beginner: >13:30

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): 300 total sit-ups are a significant test of core muscular endurance (abdominals and hip flexors).
Endurance (6/10): A 1000m row provides a good cardiovascular stimulus. The high-volume sit-ups, while primarily muscular endurance, also contribute to overall metabolic demand if performed at a consistent pace.
Speed (4/10): Maintaining a good pace on the row and cycling sit-ups efficiently are key for a good time.
Flexibility (2/10): Requires basic hip flexor and spinal mobility for sit-ups and rowing mechanics.
Power (2/10): The rowing portion can be performed with power, but the overall WOD is more about sustained effort and muscular endurance.
Strength (1/10): Minimal maximal strength required. Focus is on core endurance and rowing capacity.

Modality Profile

A G/M workout with gymnastics (Sit-ups) and monostructural (Row) components.

Similar Workouts to Gut Buster

If you enjoy Gut Buster, you might also like these similar CrossFit WODs:

Hope for Kenya (88% similar) - AMRAP in 12 minutes 50 Air Squats 30 Push-Ups 15 Pull-Ups...
The 50s (86% similar) - For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups...
Never Forget 31.01.2022 (85% similar) - AMRAP in 20 minutes 22 seconds 24 Burpees 29 Air Squats 1 minute Plank Hold 31 Alternating Lunges...
Donald L. Wheeler Jr. (85% similar) - 13 Rounds for Time 13 Air Squats 13 Push-Ups 13 Reverse Crunches 13 Dips Cash-Out: 4 minute Plank H...
Open 23.2A (84% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
Michael (84% similar) - 3 Rounds For Time 800 meter Run 50 Back Extensions 50 Sit-Ups...
Task Tabata (84% similar) - For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 sec...
Fat Amy (83% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 K...

These WODs similar to Gut Buster share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	A 1000m row provides a good cardiovascular stimulus. The high-volume sit-ups, while primarily muscular endurance, also contribute to overall metabolic demand if performed at a consistent pace.
Stamina	8/10	300 total sit-ups are a significant test of core muscular endurance (abdominals and hip flexors).
Strength	1/10	Minimal maximal strength required. Focus is on core endurance and rowing capacity.
Flexibility	2/10	Requires basic hip flexor and spinal mobility for sit-ups and rowing mechanics.
Power	2/10	The rowing portion can be performed with power, but the overall WOD is more about sustained effort and muscular endurance.
Speed	4/10	Maintaining a good pace on the row and cycling sit-ups efficiently are key for a good time.